how to embrace the holiday season
In today's fast-paced world, we often find ourselves overwhelmed, more fatigued, stressed and struggling with our mood and energy levels. Many individuals find themselves navigating through anxiety, depression, and a wide range of feelings during the holidays as time with families, extra pressures to get gifts, and even those “fun events” can feel like a burden when there is too much happening in your life. We can seek out effective ways to cope and cultivate resilience, or fall back onto unhelpful behaviors to manage how we are feeling. Here are some ways to create a season of gratitude and joy for you. It starts with the intention to set yourself up for success with some regular practices of mindfulness, managing expectations, and intentional self care. Let’s take a closer look at how to do this.
Understanding Mindfulness
Mindfulness is the practice of being fully present in the moment, acknowledging and accepting one's thoughts, feelings, and bodily sensations without judgment. Rooted in Buddhist philosophy, mindfulness has been embraced by modern psychology for its profound benefits in enhancing mental health.
Practicing mindfulness encourages individuals to:
Increase Self-Awareness: By paying attention to thoughts and emotions, individuals can better understand their triggers and patterns of behavior.
Reduce Stress and Anxiety: Mindfulness techniques, such as meditation and breathing exercises, have been shown to decrease stress levels and promote relaxation.
Enhance Focus and Concentration: Regular mindfulness practice can improve attention span and cognitive flexibility, aiding in clearer thinking and decision-making.
Practical Mindfulness Techniques
Incorporating mindfulness into daily life can be simple yet transformative. Here are some practical techniques commonly used:
1. Mindful Breathing
Focusing on the breath is a foundational mindfulness practice. Try to take deep breaths, observing the sensations of inhalation and exhalation. This practice can help center thoughts and reduce anxiety.
2. Body Scan
The body scan is a technique where individuals mentally scan their bodies, noticing areas of tension or discomfort. This practice cultivates body awareness and helps release physical tension.
3. Mindful Observation
Try to observe their surroundings mindfully, focusing on details such as colors, textures, and sounds. This practice enhances presence and appreciation for the moment. We call this being a narrator, “ I see the birds outside, the leaves are falling and I hear cars driving by.”
4. Journaling
Reflective journaling allows you to express your thoughts and feelings without judgment. This can be a powerful tool for processing emotions and enhancing self-awareness.
How can we manage our holiday stress?
Set Realistic Expectations
Be Flexible: Understand that not everything will go as planned. Embrace imperfections and let go of the need for a “perfect” holiday.
Know Your Limits: It’s okay to decline invitations or say no to extra commitments if you’re feeling overwhelmed.
Prioritize Self-Care
Make Time for Yourself: Schedule breaks for relaxation, whether it’s reading, taking a walk, or enjoying a hobby.
Maintain Healthy Habits: Try to eat well, stay hydrated, and get enough sleep to keep your energy levels up.
Stay Connected
Reach Out: Spend time with supportive friends and family. Talking about your feelings can help alleviate stress.
Share Responsibilities: Delegate tasks, whether it’s cooking, decorating, or shopping, to lighten your load.
Focus on What Matters
Embrace Traditions: Engage in activities that bring you joy and foster connections with loved ones.
Practice Gratitude: Reflect on the positive aspects of the holiday season, such as family, friends, and the spirit of giving.
We are here to help
If you are considering returning to therapy or perhaps trying it for the first time, the holiday season is often a time people reach out. At My Place for Peace, our clinicians are trained in mindfulness and provide you with skills and strategies to manage the challenges that show up during this time. Many of us struggle with grief after losing someone we love, and the holidays feel hard. We also offer support groups for different types of grief to help you feel connected and supported.
We provide a safe and confidential space where you can express your feelings, process difficult emotions, and feel heard. We offer in person and online support. Give us a call or fill out a form, we will call you back within 24 hours and get you connected to one of our highly trained and caring therapists. We are here to help.
